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In today’s episode of Get Uncomfortable, Shae breaks down one of the most overlooked abilities in modern life: the skill of downregulation. Most people know how to ramp their nervous system up… but almost nobody knows how to bring it back down. Chronic sympathetic overdrive leads to burnout, anxiety, poor recovery, and feeling disconnected from your body’s signals. This episode teaches you powerful breath-based tools to train calm, reset your system, and return to baseline.

Check out our 12 week holistic stress reduction program, Stronger Than Stress, to gain physical fitness & health, learn meditation & breathwork, many healthy recipes, build resilience in life, travel nutrition & workouts guide.

📌 What You’ll Learn Today

• Why most people live in perpetual stress
• What chronic sympathetic activation does to your health
• Why calm is a trainable skill, not a personality trait
• How breath can be used to instantly shift your state
• Four practical downregulation protocols you can use anytime

🧘‍♂️ Downregulation Protocols Covered

1. Dr. Andrew Weil’s 4-6-8 (or 4-7-8) Breath

• Inhale 4 seconds → Hold 6–7 → Exhale 8
• Powerful for anxiety, overwhelm, and falling asleep
• Deep parasympathetic activation

2. Box Breathing

• Inhale 4 → Hold 4 → Exhale 4 → Hold 4
• Navy SEAL–tested for focus and emotional stability
• Great for transitions, tough conversations, and grounding

3. Body Scan Meditation

• Slow belly breathing paired with guided awareness throughout the body
• Helps you move out of the mind and into physical intuition
• Based on Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction model
• Excellent for deep relaxation, clarity, and sleep

4. Post-Workout Recovery Breath (from PJ Nestler, XPT)

• Inhale 4 → Exhale 8 for 2–5 minutes
• Performed lying down with legs elevated
• Quickly brings heart rate and nervous system back to baseline

📝 This Week’s Challenge

Choose ONE of the four protocols above.
Set a timer for 5 minutes.
Practice daily.

🔗 Resources Mentioned

• Jon Kabat-Zinn - MBSR & meditation teacher
• PJ Nestler (XPT Performance Breathing) - On Get Uncomfortable

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

In this episode of Get Uncomfortable, Shae breaks down one of the most important skills in modern life: how to understand, manage, and build capacity for stress. Most people think stress is the enemy  but the truth is, uncontrolled, unrelenting stress with no recovery is the real problem. When you learn how stress works, how it affects your physiology, and how to train your response to it, you become someone who can carry far more responsibility, influence, and impact.

Shae also reveals the four key tools he personally uses to become stronger than stress and closes with the first public announcement of his new 12-week training and lifestyle program, Stronger Than Stress.

• Why stress itself is not the enemy
• How stress activates the sympathetic & parasympathetic branches of the nervous system
• The six types of stress from Paul Chek’s How to Eat, Move, and Be Healthy
• Why stress is summative and funnels into one “bucket”
• What chronic sympathetic overdrive does to your health, sleep, recovery, hormones, and mood
• The physiology of catabolic vs. anabolic hormone states
• The difference between avoidance, maladaptation, and true stress capacity building

1️⃣ Affirmations & Thought Reframing

2️⃣ Breathwork

3️⃣ Low-Stakes Stress Practice

4️⃣ Community

Shae reveals the program he built during one of the hardest phases of his life. It includes:

• 12-week strength & conditioning program
• Daily workout logs
• Breathwork & meditation audio tracks
• Enlightened Athlete Nutrition Protocol
• High-protein recipe guide
• Restaurant/Travel survival guide
• Travel workouts
• Educational podcast on stress science
• Daily journal & tracking sheets
• Morning & evening breathing routines
• Daily “mood boosters” (cold exposure, meditation, sunlight)
• Clear daily tasks to create progress and momentum

“One clear program, one clear path forward — and a system that helps you win most days of the week.”

Available now at: EnlightenedAthlete.com 

Identify ONE primary stressor in your life this week.
 Then create a simple, actionable plan to begin reducing or solving it.

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

In Episode 2, Shae teaches a powerful breathwork protocol designed to help you regulate your nervous system, reset your internal state, and transition into the next part of your day with clarity and presence.

If you’ve ever come home stressed, walked into a meeting unfocused, or tried to work while anxious, this is the episode for you. Breathwork is one of the most ancient tools for regulating your internal environment—and today, Shae walks you step-by-step through a guided session you can follow anytime you need to shift your state fast.

This practice takes 5 minutes and instantly helps you feel more grounded, calmer, and more capable of executing at a higher level.

• How stress overload destroys focus, presence, and emotional control
• How winners don’t avoid stress, they manage it better
• Science of breath affecting the vagus nerve, heart rate, and emotional regulation
• Samurai & Saiyan analogies for presence under pressure
• The exact breathwork routine Shae uses before work, meetings, workouts, or coming home
• How regulating your internal state helps you become the person your future demands

Use this routine during transitions:
• Before work
• Before going home
• Before a meeting
• Before studying
• Before creative work
• Anytime your state is slipping

1️⃣ 4–6–8 Breathing (4 rounds)

• Inhale: 4 seconds
• Hold: 6 seconds
• Exhale: 8 seconds (controlled, slow, through the mouth)

This calms the nervous system and lowers physiological arousal.

2️⃣ Triangle Breathing (5 rounds)

All nasal breathing.

• Inhale: 4 seconds
• Hold: 4 seconds
• Exhale: 4 seconds

This promotes focus and stabilizes the breath.

3️⃣ Superventilations (2 rounds)

25 breaths per round.

• Strong inhale through the nose
• Strong exhale through the mouth
• Faster tempo
• On the 25th breath → Big inhale → Hold for 30 seconds

During the hold:
Visualize yourself:

• Executing your task
• Being calm
• Being present
• Showing up with confidence
• Letting go of stress

Repeat for two cycles.

4️⃣ Breathing Form Notes

• Breathe with your diaphragm, belly expands, shoulders do NOT rise
• Triangle breathing = all nose
• Superventilation = nose inhale, mouth exhale

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

In this kickoff episode of the Hero Arc Series, Shae reveals the foundational principle behind all lasting change: identity precedes action, and action precedes results. This episode is a deep dive into how your current identity has been shaped by conditioning, past failures, limiting beliefs, and external influences and why staying tied to an outdated identity keeps you stuck.

Shae breaks down the exact process he used to rebuild his identity after a massive setback, sharing the Florida story, the breakdown, the turning point, and the rise that followed. You’ll learn how to audit your current identity, create a new one, identify contradictory habits, and replace identity anchors that keep you tied to who you used to be.

• Why people fail when their identity is tied to an outdated or conditioned version of themselves
• The truth about identity: it isn’t found, it’s forged
• Why you must believe you are the person before you take the actions
• How your habits, rituals, and environment act as “blacksmith tools” for identity
• How setbacks contain seeds of opportunity and what Shae learned from his hardest year
• How to set a new standard for your life

Use these three questions to understand who you’ve been and who you must become.

1. Who have I been acting like?

2. Who does my future require me to become?

3. What is one behavior that contradicts my new identity?

Write Your 2026 Identity Statement

Write it as if it is already true:

• Who are you becoming?
• What does that person do daily?
• Why are you becoming them?
• What standards does that person live by?

Revisit it weekly or daily until you’re living it.

You can send yours to Shae

• Stronger Than Stress Program (Early Cohort): A complete system for rebuilding identity, strength, recovery, and discipline. 

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

What if your anxiety, low energy, and constant pressure weren’t personal flaws—but signals you’ve been building your life on the wrong blueprint?

In this episode, Shae gets interviewed by Isaac, a training and education manager of a large wireless dealer and shares the six foundational principles that create real health, resilience, and clarity—without burnout, medication, or giving up what you love. 

High performance in all areas of life is what we at Get Uncomfortable strive for, and that comes with pressure, a lot of it. 

Sometimes it can feel overwhelming and make you question your goals. To avoid burnout you need balance and a strong foundation. If you're in your 30s, 40s, or 50s and want to finally feel strong, calm, and clear-headed again, this is your playbook.

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

In Nebraska, summer doesn’t just arrive—it unfolds slowly, like the bloom of wildflowers or the flicker of fireflies across open fields. In this immersive, story-rich episode, I invite you into a nostalgic and mindful journey through the heart of the Midwest.

Under the wide Nebraska skies, summer feels different—slower, richer, and fleeting in the most beautiful way.

With immersive sound design, personal field recordings, and reflections from the heartland, this is more than just a story—it’s a reminder to slow down, breathe deep, and savor the season while it lasts.

Perfect for listeners craving peace, nostalgia, and presence.

🎧 Tune in for a grounded take on mindful living, fatherhood, and the magic that only a Midwest summer can bring.

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

In this powerful and deeply personal episode of Get Uncomfortable, host Shae McMaster sits down with returning guest David C. Olcott, CEO of Samurai Success and author of the transformational book Swords of Illumination. Together, they explore the dark night of the soul, the journey back to purpose, and how to reprogram your subconscious mind to align with your truest identity.

David meets him with deep wisdom, personal stories, and actionable tools drawn from over 35 years of coaching, spiritual mentorship, and high-level consulting.

🎙️ What You’ll Learn:

• Why most people are stuck in subconscious programming set by age 7
• How to reclaim your identity and create from your soul, not ego
• The five tools to rewrite your subconscious: hypnosis, NLP, practice, love, and frequency
• What suffering is really telling you (and how to use it as fuel for change)
• Why congruence and coherence are the key to unlocking your frequency and attracting your destiny
• The I AM Studio and Swords of Illumination system: how it works to rewire your beliefs
• The difference between balance and centeredness—and why the latter is where true power lies

This is one of the deepest, most practical conversations we’ve had on the show. If you’re stuck, overwhelmed, or looking to level up from the inside out, this episode is your map.

📘 David's Book: Swords of Illumination

• Amazon (Audiobook & Paperback): https://www.amazon.com/Swords-Illumination-David-C-Olcott/dp/B0BQFQ9VY9

🌐 David's Website & Coaching Program

• Samurai Success Official Site: https://www.samuraisuccess.com
  → Book a discovery call, learn about the I AM Studio, and explore their 3-coach pod system for psychology, design, and finance coaching.

📺 YouTube Channel

• Samurai Success Videos & Shorts

📱 Social Media

• Instagram
• Facebook
• LinkedIn

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

After a year-long hiatus, Get Uncomfortable is back! In this welcome-back episode, Shae dives deep into the personal struggles that led to a dark night of the soul, the hard lessons learned during a chaotic move to Florida, and why he chose to return to Nebraska for a fresh start.

🔹 Why Listen?

• Discover how to overcome burnout and rediscover your purpose
• Learn how to find clarity in the chaos and turn setbacks into powerful growth
• Lessons learned from hitting rock bottom and finding purpose again
• Hear the new direction for the show, including storytelling, listener contributions, and Q&A episodes
• Get a sneak peek into Shae’s training for an ultra-marathon and his plans for personal growth
• Learn the N.U.T.S. framework for understanding and managing stress

🔹 N.U.T.S. Framework for Managing Stress:

• Novelty – Something you haven't experienced before
• Unpredictability – Something you couldn’t see coming
• Threat to the Ego – A challenge to your competence or identity
• Sense of Control – A loss of control over a situation

🔹 Get Involved:

• Follow on Instagram: @getuncomfortable.pod
• Send your stories to [email protected]
• Leave a 5-star review on Apple Podcasts or Spotify to support the show

Join Shae on this journey to push your limits, embrace discomfort, and build a life of purpose.

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

Jason Herrick and his wife Caitlin decided to start playing offense for their children and the future of this country by taking control of the education they provide their children, themselves, and all the families lives they will touch through starting their own Apogee Strong campus; Apogee HoCo.

Howard County, Maryland will be home to one of 50 campuses starting up in the near future all over the US. The mission of Apogee Strong is one that resonates with me deeply. Leading through example, not being afraid of failure, critical thinking, hands on learning, educating the whole family & more.

Jason's story of suffering a severe concussion early in his professional soccer career left him unsure of the future of his family and his ability to provide. After being stuck of the subscription model of healthcare, and dealing with let down after let down, he realized through the help of some non-traditional medical professionals that he had the power to heal himself.

It took searching out and being proactive about his care to find this solution. He now aims to provide all the families that enroll in Apogee HoCo this same gift.

His leadership philosophy is to encourage, educate, and empower and he lives this in his own life and you'll be able to pick up on his care and authenticity in today's episode. Enjoy!

School website:
https://apogeehoco.org/

Apogee HoCo Instagram

Apogee HoCo Facebook

Books mentioned:
Dumbing Us Down by John Taylor Gatto
Free To Learn by Peter Gray
Unschooling Rules by Clark Aldrich

Apogee Strong Documentary

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE

Send us Fan Mail

Hello my Get Uncomfortable compadre!

If you're new to the show, welcome!

If you do find value in the show, learn something, get inspired, or laugh I ask that you bring me ONE new friend to listen to the show this week. It means the world that you're willing to spread the message of Get Uncomfortable and join in this battle against mediocrity.

Get your notes app ready for this one.

Today I had the honor of speaking with David Olcott, founder of Samurai Success, author of Swords of Illumination, he is master certified in NLP, a business & personal coach, former trainer for Anthony Robbins, and much more.

We had a fantastic conversation about his book, the technologies his company uses to help their clients achieve results in business and life like never before, manifesting your dreams, defining your values, creating a sense of destiny, and the importance of love & congruency.

When I read Swords of Illumination I knew right away how powerful his book was. It is set in the Edo period of Japan and tracks the journey of young Yoshi on his path to becoming a great Samurai.

 It speaks directly to the human condition of finding purpose, living up to and defining your values, doing the right actions to uphold your values, and ultimately living life as the person you know you can truly be.

Please be sure to check out  Samurai Success and the services they offer and David's book at the links below:

Swords of Illumination- by David Olcott
Samurai Success website
Samurai Success Instagram
Samurai Success on Facebook

Support the show

👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations.

For any and all of your high quality supplement needs check out our store on Thorne Supplements

Until next time, go get uncomfortable.

Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching!

Connect with us or send in your story submissions by shooting us an email at [email protected]

Find Shae on Facebook HERE

Follow us on Instagram HERE